Hey guys , was wondering if any of you have any suggestions about fixing a pretty bad case of anterior pelvic tilt and upper cross syndrome. It’s preventing me from doing deads and squats, as well as most exercises where I have to bend at the waist (bent-over rows etc) because my right side lower back will start to feel tight and get painful.
I’ve read the fixing your force couples article a few times which helped but I figured some of you must have had or have it. FYI I’m currently doing a lot of stretching and foam (PVC actually) rolling of the hip flexors, hams, calves, ITB and glutes. Also doing a lot of dead bugs and reverse crunches. Thanks for any help.
Incline walking on the treadmill, focus on firing your glutes and maintaining correct posture. Every lift you do, think about your glutes and posture, hell even focus on it the other 23 hours a day. Think about your abs, pull them in and down to help pull your posture back when you are just doing anything.
The hip flexor stretch where the rear foot is elevated on a bench is also helpful for me because I had tight hip flexors. Oh, glute ham raises are also very useful for getting your glutes up to par.
There are also a couple of other good articles, just search anterior pelvic tilt. Good call on the foam rolling.
Yeah you are doing just about everything you need to. The hip flexors are #1 but everything else is a factor too. Rubbing a liniment on your hips and hip flexors and low back prior to training can really bring some heat in and improve your training.
Thanks for the help guys…I plan on introducing squats back into my routine in about 3 more weeks…it’s really a drag only being able to perform lunges and split squats. I’m gonna have to get my hands on some absorbine and give it a try tho
[quote]Zagman wrote:
Incline walking on the treadmill, focus on firing your glutes and maintaining correct posture. Every lift you do, think about your glutes and posture, hell even focus on it the other 23 hours a day. Think about your abs, pull them in and down to help pull your posture back when you are just doing anything. The hip flexor stretch where the rear foot is elevated on a bench is also helpful for me because I had tight hip flexors. Oh, glute ham raises are also very useful for getting your glutes up to par.
There are also a couple of other good articles, just search anterior pelvic tilt. Good call on the foam rolling.[/quote]
whats the reason for incline walking on the treadmill?
I had the same problem with pelvic tilt. It’s probably not your upper back but rather your hip that is giving you pain and more specifically your SI joint. I actually don’t know what SI stands for but I went to my chiropractor twice and it fixed the problem. No more pain for me.